There is so much more to women’s health and pre/postnatal exercise than Kegels and isolated core work. And this is why Becky (the creator of the PVA Pre and Postnatal Series programs) created these programs. You deserve support and access to accurate information on how to begin and go about the journey to feeling like the best version of yourself, without accepting “issues” of pain, discomfort, leaking or just not feeling good in your own skin as your new normal.
Women (and moms!) are underserved with regards to education and accessibility to accurate information about preparing for pregnancy, labor, postpartum recovery, and safe return to exercise after baby and other events such as surgery. The journey of motherhood is one of the most transformative times in a woman’s life and the current lack of readily available information can lead to uncertainty or a lack of much deserved self-care from bump to baby and beyond.
There are many questions that may cross your mind during pregnancy, postpartum, and beyond such as:
- What are the best or safest forms of exercise?
- How or when do I need to modify exercise?
- Do I just need to do kegels?
- How do I properly do kegels?
- What can I do to prepare for labor? Or surgery?
- How do I manage everyday aches and pains of pregnancy/postpartum/post-surgery?
- Do I have Diastasis Recti? And how can I heal it?
- Leaking and issues “down there” are normal after baby right? NO!!
- Can I ever love my stomach again?
All of these and more are answered with current up to date research and standards for care so you confidently be the YOU you deserve.
Each program is a complete guide to exercise and education for pregnancy, postpartum and abdominal rehab. Along with your workouts being conveniently set up on the app PVA Trainer (our FREE app), you will also receive a corresponding eBook to answer all your questions about your current phase of pregnancy, postpartum or rehab, along with tonnes of BONUS workouts and information such as, nutrition, recipes, sample meal plan, advanced core and pelvic floor training, self assessment tools and MORE.
Prenatal 1 -1st & 2nd Trimester
This 12 week program is designed to keep you feeling strong and healthy during pregnancy even when you are not feeling “up to it”, or experiencing common aches and pains. There are options for that! Most importantly you will learn what and how to begin or continue exercise safely. Recovery from pregnancy and birth begins while you are still pregnant.
Prenatal 2- 3rd Trimester
8 weeks to maintaining a comfortable level of physical activity, feeling good during the final trimester and how to prepare for labor. Manage the common aches and pains experienced for balance and strength during delivery. Recovery from pregnancy and birth begins while you are still pregnant.
*Before beginning any new exercise program during pregnancy you should consult your doctor*
Early Postnatal + Core Restoration
10 weeks to stronger abs, core and pelvic floor! This program is designed heal the abs, core and pelvic floor with coordination and rehab that will take you from the early days and weeks after birth (including c-section recovery) or any abdominal surgery. Heal Diastasis Recti and return to activities of daily living and exercise with a strong foundation for all future physical endeavors, and most importantly no “issues” of pain or leaking.
Fit & Strong
12 weeks to becoming more fit, strong and healthy! This program is designed for women who are 3+ months postpartum (post-surgery) who have completed rehab and are now ready to take their fitness to the next level, and become stronger, fitter, leaner, and healthier. All the while taking into consideration the physical changes experienced from bump to baby and beyond. Once postpartum, always postpartum! But that does not mean you cannot be the fit and strong version of yourself you always wanted to be.
PLEASE SELECT A PLAN THAT WORKS BEST FOR YOU!
Prenatal 1
- 1st and 2nd Trimester
Prenatal 2
- 3rd Trimester
Prenatal Package
- 1st, 2nd and 3rd Trimester
Early Postnatal + Core Restoration
Fit & Strong
- Fit and Strong Program
Pre and Postnatal Package
- 1st, 2nd, 3rd Trimester, and Early Postnatal
Prenatal FAQ’s
No matter what your previous or current physical activity level is, all women who are free of pregnancy related complications can and should participate in exercise including both aerobic (cardiovascular) and strength training activities.
There is no one BEST time to begin exercise during pregnancy. Generally you may continue your strength and aerobic exercise routine as soon as you learn of your pregnancy and as long as there are no complications that would prevent you from doing so. Even if you were not previously active prior to pregnancy you may begin light exercise at any time during pregnancy. You may prefer to postpone exercise until after the first trimester if you are quite tired and nauseous or simply modify the intensity and duration of your workout routine for that day. The same modifications can be made throughout pregnancy as well.
The most important thing with any exercise in a workout is the motion. Focus on the motion and not the specific piece equipment shown. You can always use what you have lying around the house for resistance. For example, using household items or household items in a bag as substitute for dumbbells. Suggestions for alternative equipment and how to make exercises easier and harder will be provided in each workout. If you have or would like to purchase equipment, light to moderately heavy dumbbells, resistance band/tubing/mini bands, and a sturdy piece of furniture such as a coffee table or chair is all you will need. If you do not have a bench, do not worry, you can lay on the floor or use and solid and supportive surface available to you.
Each week you will have 3 different strength training workouts with bonus workouts for HIIT (high intensity interval training), suggestions for cardio, and rehab workouts aimed to relieve the aches and pains of pregnancy.
The workouts are created to be doable. That being said, I want you to feel challenged. The best thing you can do during your workouts is listen to your body and do what you can. Throughout your plan the rep range for your workouts will change in each phase. If your workout indicates 3-5 sets of 10-15 reps you want to choose a weight/resistance or modify the exercise so that you feel tired by the time you have done 10 reps, and pretty much exhausted by the time you have done 15 reps.
Each workout contains both a picture, video and written description with cues and notes from the trainer to show you exactly how to perform each exercise.
The program has several pages of exercise and nutrition guidelines, as well as information on posture, breathing, the pelvic floor, and diastasis recti.
This program is for any mama who is looking to maintain or increase their overall health fitness during pregnancy, as well learn how to maintain good core and pelvic floor function and strength. If you are a pregnant mama who is also post-partum this program will still be a great fit for you and teach you everything you need to know about exercise, nutrition as well as rehab for the core and pelvic floor from previous pregnancies.
If you have been cleared for exercise and have no symptoms that would prevent you from participating in an exercise program, pregnancy related or other, then you are safe to begin this program. Please consult your doctor before beginning any new exercise program.
This program is self-directed, but if you have any questions please contact Provision Athletics and we will ensure you get exactly what you need and are looking.
Postnatal and Core Rehabilitation FAQ’s
The right time to begin varies from person to person and depends on many factors. The early post-partum period brings a new set of physical limitations, whether your pregnancy and delivery presented with complications being a big one in determining when it is appropriate to return to mindful exercise. Current Canadian recommendations suggest that an uncomplicated pregnancy and delivery may begin mild exercise immediately with the recommendations provided in this program. However if your pregnancy and delivery was complicated, and included a C-section, a different set of recommendations apply and you should consult your doctor before resuming physical activity. Your focus in the first week after a C-section or complicated birth should only be self-care and caring for your infant, resuming most activities at home at around the 3rd or 4th week.
- You have ever been pregnant.
- You have birthed a baby- vaginally or via C-section
- You want or need to improve your alignment and posture
- You have low back pain, hip pain, SI Joint pain, upper back and neck stiffness or pain
- You had and have been treated for pelvic pain, pelvic floor dysfunction or pelvic organ prolapse
- You have tension in your pelvic floor
- Pain or discomfort during or after sex
- You have a diastasis recti and experience bulging of the linea alba